Cardio training is a key component to any well-rounded workout routine. It is the primary way you can improve your heart health and overall cardiovascular fitness, which helps reduce your risk for a number of chronic diseases. It also promotes weight loss by burning calories and helping your body shift from fat to muscle mass. It can also have positive effects on your mental health by lowering stress and improving blood flow to the brain, which can enhance cognitive functions.
In general, most experts agree that most adults need to do at least 150 minutes of moderate intensity exercise per week to maintain their current level of health and fitness. This can be accomplished in one continuous session or broken up into several shorter sessions throughout the day that add up to the recommended amount of time. It is important to remember that doing too much cardio can actually backfire, so it’s best to start with a low-intensity activity such as a slow walk or light bike ride and gradually increase your intensity, frequency and duration of the workout over time.
The word “cardio” comes from the Greek word for heart. A workout is considered cardiovascular in nature if it raises your heart rate and breathing consistently for an extended period of time, usually for 30 to 90 minutes at a minimum. In order to achieve this, the exercise must use large muscle groups that require lots of oxygen for movement. The most common forms of cardio are endurance activities such as jogging, running and cycling. However, other exercises like walking, hiking, swimming, dancing and aerobics can also count towards your weekly cardio needs. High-intensity exercises such as HIIT (High Intensity Interval Training) also count, which involve working out in short bursts of intense activity with long periods of rest or recovery. Examples of HIIT include workouts such as Tabata and Shaun T’s program Transform :20.
The goal of any cardio workout is to reach a target heart rate zone for an extended period of time. This target ranges from 60 to 85% of your maximum heart rate and increases in a linear fashion as you work harder during the workout.
In addition to strengthening the muscles of the heart and lungs, regular cardio improves your overall cardiovascular fitness by increasing your endurance. This allows your body to maintain a higher level of exertion for longer periods of time and decreases the amount of blood proteins and fats that contribute to heart disease, high cholesterol and diabetes.
It also promotes weight loss by helping your body shift from fat to muscle, thereby reducing your relative percentage of body fat in favor of more muscle mass. It can also lower your blood sugar levels and increase your HDL (“good”) cholesterol, which may help prevent diabetes. Konditionsträning